Candy or Chocolate: Making the Healthier Choice for Your Sweet Tooth Cravings

The Trouble with Candy and Chocolate

Candy and chocolate may taste delicious, but most are high in sugar and provide little in terms of nutritional value. Some common drawbacks include:

Empty Calories

From gummy worms to peanut butter cups, most candies pack a ton of calories with minimal vitamins, minerals, protein or fiber to help fill you up. This makes it easy to overeat and overload on sugar without getting adequate nutrition.

Blood Sugar Spikes

The high amounts of refined sugar and simple carbohydrates in candy causes rapid spikes and crashes in blood sugar levels. Over time this can increase the risk of insulin resistance, diabetes and weight gain.

Tooth Decay

Bacteria feed on the sugars in candy and chocolate, producing acids that erode tooth enamel. The stickier the candy, the longer the acids remain on your teeth deteriorating dental health.

Picking Healthier Candies

When that candy craving strikes, go for these better-for-you options to help curb your sweet tooth without derailing your goals:

Look for Real Fruit

Candies made with real fruit such as raisins, berries, pomegranate or pineapple tend to be higher in fiber, vitamins and minerals compared to artificial fruit flavors. They provide more overall nutrition to help offset the sugar content.

Choose Quality Chocolate

Opt for dark chocolate with a cacao content of 70 percent or higher. The cacao bean is a good source of minerals like iron, magnesium, zinc and potassium. Higher cacao content means less sugar too.

Portion Out Sweets

Rather than keeping that jumbo bag of candy easily within reach, pre-portion treats into smaller baggies. This helps reinforce mindfulness of how much youre consuming instead of overdoing it mindlessly from a huge bag.

Savor Every Bite

Instead of absentmindedly popping candy piece after piece into your mouth, slow down and take the time to taste each bite. This activates the pleasure centers in your brain so you feel satisfied with less overall sugar intake.

Making Your Own Healthy Candy

For the ultimate way to control the nutrition and ingredients, make your own healthy candy recipes at home. This allows you to cut down on sugar and pump up nutrients with ingredients like:

Pureed Fruit

Blend strawberries, banana, mango or other fresh fruit into sweet sauces or fruit leathers for homemade candy with natural sweetness.

Healthy Fats

Nuts, seeds, nut or seed butters, and coconut provide richness plus vitamins and healthy fats to help slow sugar absorption and keep you fuller longer.

Protein

Add Greek yogurt, ricotta cheese, cottage cheese or protein powders to homemade candy for staying power plus a dose of calcium, probiotics and muscle-supporting protein.

Superfood Mix-ins

Stir in cocoa nibs, chia or hemp seeds, lucuma powder or bee pollen to DIY candies to amp up antioxidants, fiber, healthy fats and more.

Making the Healthiest Choice For You

At the end of the day, no specific food needs to be strictly off limits - even candy! By keeping portion size in check, selecting more nutrient-dense options, and enjoying mindfully and occasionally, candy can be part of an overall healthy diet.

Rather than harshly restricting all sweets which can backfire, focus on crowdng out candies by building balanced nutritious meals and snacks you enjoy. Add more whole foods across all meals before considering discretionary treats. This balanced foundation paired with mindfulness helps ensure candies remain occasional treats rather than daily temptations.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.